10 Best Dumbbell One Arm Seated Bicep Curl On Exercise Ball Alternatives for Limited Equipment

The Dumbbell One Arm Seated Bicep Curl On Exercise Ball is done seated with dumbbells. Ranked closest by our scoring: the Dumbbell One Arm Concentration Curl (On Stability Ball), the Dumbbell Seated One Arm Bicep Curl On Exercise Ball With Leg Raised and the EZ Bar Seated Close Grip Concentration Curl.

Dumbbell One Arm Seated Bicep Curl On Exercise BallWatch the Dumbbell One Arm Seated Bicep Curl On Exercise Ball

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell One Arm Seated Bicep Curl On Exercise Ball

The steps for the Dumbbell One Arm Seated Bicep Curl On Exercise Ball itself, so you can judge how close each substitute below really is.

Biceps, with forearms · Dumbbell · Intermediate · Isolation

  1. Sit on an exercise ball with your feet flat on the ground and your back straight.
  2. Hold a dumbbell in one hand with your palm facing up and your arm fully extended.
  3. Keeping your upper arm stationary, curl the dumbbell towards your shoulder by contracting your biceps.
  4. Pause for a moment at the top, then slowly lower the dumbbell back to the starting position.
  5. Repeat for the desired number of repetitions, then switch arms.

The 10 Best Dumbbell One Arm Seated Bicep Curl On Exercise Ball Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell One Arm Seated Bicep Curl On Exercise Ball on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Dumbbell One Arm Concentration Curl (On Stability Ball)Play demonstration

    1. Dumbbell One Arm Concentration Curl (On Stability Ball)

    99% match

    Biceps · Intermediate · Isolation

    It uses the same equipment and still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
    2. Hold a dumbbell in one hand with your palm facing up and your arm extended down towards the floor.
    3. Rest your elbow on the inside of your thigh, just above the knee.
    4. Keeping your upper arm stationary, exhale and curl the dumbbell up towards your shoulder while contracting your biceps.
    5. Pause for a moment at the top of the movement, then inhale and slowly lower the dumbbell back down to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms and repeat.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Body position: seated, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
  3. EZ Bar Seated Close Grip Concentration CurlPlay demonstration

    3. EZ Bar Seated Close Grip Concentration Curl

    97% match

    Biceps · Intermediate · Isolation

    A good swap when you have an EZ bar to work with, and it still works the biceps.

    • Ez-barbell
    How to perform it
    1. Sit on a bench with your feet flat on the ground and hold an EZ barbell with an underhand grip.
    2. Rest your elbow on the inside of your thigh, just above the knee.
    3. Curl the barbell up towards your shoulder while keeping your upper arm stationary.
    4. Squeeze your biceps at the top of the movement, then slowly lower the barbell back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Body position: seated, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
  4. Concentration Curls

    4. Concentration Curls

    96% match

    Biceps · Beginner · Isolation

    Pick this when you want an easier version that still works the biceps.

    • Dumbbell
    How to perform it
    1. Sit down on a flat bench with one dumbbell in front of you between your legs. Your legs should be spread with your knees bent and feet on the floor.
    2. Use your right arm to pick the dumbbell up. Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your starting position.
    3. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you breathe out. Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb. This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps.
    4. Slowly begin to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time.
    5. Repeat for the recommended amount of repetitions. Then repeat the movement with the left arm.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Body position: seated, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
  6. Zottman Preacher Curl

    6. Zottman Preacher Curl

    96% match

    Biceps · Intermediate · Isolation

    Pick this when you want to work the biceps with less balance to manage.

    • Dumbbell
    How to perform it
    1. Grab a dumbbell in each hand and place your upper arms on top of the preacher bench or the incline bench. The dumbbells should be held at shoulder height and the elbows should be flexed. Hold the dumbbells with the palms of your hands facing down. This will be your starting position.
    2. As you breathe in, slowly lower the dumbbells keeping the palms down until your upper arm is extended and your biceps are fully stretched.
    3. Now rotate your wrists once you are at the bottom of the movement so that the palms of the hands are facing up.
    4. As you exhale, use your biceps to curl the weights up until they are fully contracted and the dumbbells are at shoulder height. Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb.
    5. Squeeze the biceps hard for a second at the contracted position and rotate your wrists so that the palms are facing down again.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Movement: curl, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Primary muscle: biceps, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Equipment: free weights, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Body position: seated, the same as the Dumbbell One Arm Seated Bicep Curl On Exercise Ball
    • Balance: easier to stay steady on than the Dumbbell One Arm Seated Bicep Curl On Exercise Ball

Why You Might Need a Dumbbell One Arm Seated Bicep Curl On Exercise Ball Alternative

You might substitute this exercise because you lack an exercise ball, you have low shoulder stability, or the ball’s instability interferes with biceps overload. An exercise ball forces core and scapular stabilization, which can limit pure biceps loading; swapping to a stable seat or cable lets you target elbow flexion and increase time under tension. For shoulder or lower-back pain choose an option that keeps the humerus neutral or slightly behind the torso to reduce long-head stretch. Cue: sit with a packed scapula and drive the forearm through supination to maximize biceps brachii recruitment.

Dumbbell One Arm Seated Bicep Curl On Exercise Ball FAQ

What muscles does Dumbbell One Arm Seated Bicep Curl On Exercise Ball work?

The movement primarily targets the biceps brachii (both heads) through elbow flexion and forearm supination, with secondary work from the brachialis and brachioradialis. The exercise ball also demands core and scapular stabilization, so the rectus abdominis and obliques assist to maintain seated balance.

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